Glycemic Index and Glycemic Loading
Definitions:
- Glycemic Index (GI)
Classifies carbohydrates according to how fast they release sugar (glucose) into the blood stream. High GI foods releases glucose quickly, Low GI foods realse glucose slower, allowing the body to better absorb the sugars
- Glycemic Loading (GL)
Glycemic Index multipled by the total Kilojoules in a food = Glycemic Loading
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In recent years, researchers have taken to classifying carbohydrates based on their GI, or glycemic index — a measure of the effects of a given food on blood sugar levels. High-GI foods, like white bread and potatoes, tend to produce a quick surge in blood sugar, and some studies have suggested that diets heavy in such foods can contribute to weight gain, diabetes and heart disease.
Many factors sway blood sugar levels after a meal, according to Mayer-Davis, a diabetes researcher at the University of South Carolina in Columbia. These include the length of time a carbohydrate is cooked, the foods it is eaten along with, and the workings of an individual’s hormones, among other things.
The health benefits that some studies have attributed to low-GI foods may also reflect other qualities of those foods – like high fibre conten. Fibre-rich foods like whole grains are often lower on the GI scale.
Glycemic Loading
GI is a complicated way to judge a food’s value. Certain vegetables, for instance, have a fairly high GI, but actually contain very few grams of carbohydrate and few calories. On the other hand, a dish of ice cream may have a lower GI than a bowl of brown rice.
Examples
100grams Food | GI | Kilojoules | GL |
Potatoes | 81 | 243 | 19,683 |
Sweet Potatoes | 77 | 320 | 26,640 |
White Rice | 70 | 513 | 35,910 |
Basmati Rice | 58 | 506 | 29,348 |
Watermeln | 103 | 127 | 13,081 |
Strawberries | 45 | 136 | 6,120 |
* based on 100grams. Actual serving sizes may be more or less.
* A GI and GL rating is obtained from Carbohydrates. Should the total food contain other elements (Fats, proteins), these elements are not part of a GI and GL rating.